Banded Hip Flexor Distraction
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Resistance Band, Mat
Primary muscle group
Hip Flexors
Secondary muscle groups
Gluteus Maximus, Erector Spinae, Adductors
Movement pattern
Hip Extension with Joint Distraction
Training goal
Mobility
Sport
General Athletic Development, Olympic Weightlifting, MMA, BJJ, Wrestling, Football, Rugby
Overview
Purpose. Improve hip extension range with a joint-distraction assist, rather than stretching alone.
How it fits the system. A beginner-level hip extension with joint distraction entry in the Mobility & Flexibility section, programmed to develop mobility. Related work in the library: Shin Box Rotation and Frog Stretch.
Primary muscles
Hip Flexors
Secondary muscles
Gluteus Maximus, Erector Spinae, Adductors
Movement pattern
Hip Extension with Joint Distraction
Equipment
Resistance Band, Mat
Difficulty
Beginner
How to Perform
- Anchor a band low and loop it high around the front of the working thigh.
- Move into half-kneeling with the banded leg behind you so the band pulls the hip forward.
- Tuck the pelvis under and squeeze the glute on the working side.
- Hold, breathing out, then relax and repeat.
Coaching Cues
- "Tuck the tailbone first."
- "Squeeze the glute to create the stretch."
- "Ribs down — do not arch."
Common Mistakes
- Arching the lower back instead of extending the hip.
- Anchoring the band too high, which pulls the hip forward rather than back.
Progressions & Regressions
Progressions
Add a light overhead reach, or a contract-relax cycle.
Regressions
Perform without a band.
When to Use It
When to use
Warm-ups before squatting, sprinting and hinging.
When not to use
Anterior hip pinching that increases with the band.
Programming
2–3 sets of 30–45 seconds per side.
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